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Health

How can I prevent myself from being infected?

You heard it, you’ve been hearing about it for months now. Coronavirus also known as Covid-19 is spreading like nobody’s business.  It’s extremely important to protect yourself and protect others too. As with other coronaviruses, droplet infection seems to be the main mode of transmission. The virus enters the human body through the mouth or nose. This happens by breathing in infected droplets from someone else, or by touching a surface on which droplets have already landed. Then, when you later touch your eyes, nose, or mouth you at risk of catching it.

What can we do? We are still moving, many of us are still have to report to work or it may be just challenging to adapt a new routine.

Simple infection control measures such as proper cough/ sneeze etiquette, good old handwashing are very effective and important for prevention.

HANDWASHING

Hand hygiene is THE MOST IMPORTANT, I’ll say; not just hand sanitizer. You can’t keep using hand sanitizers while your hands are visibility soiled; therefore,wash your hands often with soap and water.  Spend  at least 20 seconds washing your hands and make sure all parts of both your hands are washed properly. If there is no visible dirt on your hands, an alcohol-based gel is also a good option.

Please, stop wearing gloves during your entire run to the grocery store. I have seen people touching the carts, items on shelves, car door, cellphone, face and eating food with the same dirty gloves. Meanwhile, Covid-19 is smiling at you and giving you the side eye because it’s cross- contamination. Basically, you’re picking germs from one place to another. Make sure you wipe your cart, carry your hand sanitizer and wash your has as soon as you can.

STAY HOME/ SOCIAL DISTANCING

Practice social distancing and stay home when you are healthy or sick, and avoid contact with other people. If you can afford it, buy a two weeks worth of groceries. Avoid crowded places and large gatherings, and keep some physical distance between you and other people.

If you cough or sneeze while you’re in public or at home, cover your mouth and nose with a tissue or with the inside of your elbow and  immediately wash your hands.

SUPPORT

Our health system is currently overwhelmed with all the new administrations and lack of PPE (Personal Protective Equipment) such mask,  gloves and gown to take care of your loved ones. If you can donate, adopt a hero, give some words of encouragement, please do !

STAY HOME FOR US!!!

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Eight Fruits You can Find Vitamin C From.

When most people think about vitamin C, they inevitably think oranges. But what if I told you that this fruit has just a little bit of vitamin C compared to some other fruit pick ? No lie. While oranges contain  respectably 70 milligrams of vitamin C per fruit , some other fruits and vegetables contain more per serving.

What is Vitamin C?

Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables.

It’s well known for being a potent antioxidant, as well as having positive effects on skin health, connective tissue, teeth and immune function.

Since the human body can’t produce or store vitamin C, it’s important to consume sufficient amounts. The current daily value (DV) for vitamin C is between 75-90 mg.

There are loads of vitamin C benefits. The nutrient is known for its capacity to protect cells from the damage caused by things like pollution, and UV light from the sun. On the other hand, It’s deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia ect… This is why it’s good for your body.

Here’s a list of where you can find vitamin C.

Pineapple

Fresh and tropical. A pineapple contains 79 milligrams of vitamin C per cup. Soooo, bring on the piña coladas.

Orange

One medium-sized orange provides 70 mg of vitamin C, which is about 78% of the daily value. Not to mention that other citrus fruits can also help you meet your vitamin C needs. For instance, half a grapefruit contains 44 mg.

Mango

This is literally one of my favorites, after orange. Mango is an antioxidant that helps keep your eyes healthy, lower cholesterol and clear your skin. It also contains folate, B6, iron, zinc and vitamin E.  One fun thing I like about eating Mango is that you don’t need a knife!!! Just rince your fruit and start peeling with your teeth while the juice is dripping down your fingers. Ohhh My… This is THE best feeling ever! if you don’t find fresh mangoes, the frozen bag can still make great smoothies.

Bell pepper

Growing up, I knew peppers were vegetables, but it’s considered to be a  fruit. A green pepper has about 45 milligrams of vitamin C while Just one-half cup of yellow peppers provides 137 mg. No wonder why the price is different at the supermarket!  They are perfect snack and can be used in your favorite homemade dish.

Kiwi

A medium Kiwi has about 71mg of vitamin C  and known for high level of serotonin and make you sleep better.

Papaya

Papaya and strawberry smoothies are usually my favorite combination for family dinners. One cup (145 grams) of papaya provides 87 mg of vitamin C. Papaya contains the enzymes such as  papain and chymopapain, which reduce inflammation. In addition , papaya also known to give you glowing skin.

Tomato

Vitamin C per cooked tomato cup is 55mg. Tomato also contains about 21  percent of the day’s vitamin A, and 15 percent of the day’s potassium.

Strawberry

One cup of strawberry (152 grams) provides about 89 mg of vitamin C which is 99% of the DV. Strawberries are great to keep blood sugar stable.

It is safe to consume the recommended daily value because high dose (2-3000mg) of Vitamin C can cause side effects such as diarrhea, nausea, heartburn, gastritis, fatigue, headache and more. If you have a chronic kidney conditions, gout, or a history of calcium-oxalate kidney stones, you should talk to your provider about your normal intake a day.

And remember to be cautious about where you buy your fruits because many of the fruits listed above can be pesticide-loaded items.

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Five Realistic Self-Care Tips For Mind, Body And Soul

Five Realistic Self-Care Tips For Mind, Body And Soul

How many time you confuse self-care as laziness? I bet you’d be feeling guilty each time you have to put aside some things just to take care of YOU!
But every time you go through the week or month without reserving your self care break, you’ll feel overwhelmed.
Self care is no magic! You become more connected to yourself once you start giving it a little bit of attention. Self-care is extremely important to a healthy lifestyle and does not hurt. 

 Pamper Yourself

 “Just get in the shower and get dressed”, we do that everyday and sometimes in a rush. Yet, finding time to pamper yourself doesn’t have to be during your vacation. Turn off your alarm, take a long shower or bubble bath, go experience a massage or create a spa day right at home with music, wine or whatever makes you feel confortable. Also, schedule your bed time early that day in order to get enough sleep.

Leave The Comfort of Your Home

If you read my previous posts, you’d notice how  I am a big fan of spending time outside. Being outside will decrease tension and make you feel less depressed. Therefore, go and enjoy mother nature; at a park, a lake or anything that involves a fun outdoor activity.

Laugh out loud

We live in a world where so much is happening and this is why laughter should be your best medicine. Laughter also improves your mood and connect you with your loved ones. During your self-care moment watch a funny movie  and If you enjoy music; turn up the tunes, have a silly break dance, shake your booty and dance around. I can assure you, this will put a smile on your face. You are not alone… If you haven’t danced to a song until you tired; you are missing out in life honey!!!

Treat Yourself  With A Good Meal

With a busy schedule, eating  healthy can be very demanding . You grab anything and have no interest in  knowing what’s in it because it is simply readily available. So, on your day off, a nice home cooked meal is a great way to balance your diet and if you don’t cook it’s OK to book yourself a table at descent restaurant for a healthy meal.

Gratitude

Gratitude is defined as readiness to show appreciation for and to return kindness.  It’s a blessing to wake up everyday, mind your business, go to work, eat or do whatever you are supposed to do. Sometimes, you can become ungrateful when you have not reached your goals in life; nevertheless, you are not in the same place from three, five years ago. Trust me, many people would love to be in your position and don’t have the opportunity because life can be a THING!!! Therefore, If you are grateful enough for what you have, take it in consideration and pay it forward. Now don’t get me wrong; I am not asking you to spend money you don’t have. But, landing a hand by voluntering, mentoring and giving is all part of “paying it forward”.

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Growing through Depression: How My Darkest Moment Saved My Life By: Nafeesah R. Leverett

Growing through Depression: How My Darkest Moment Saved My Life By: Nafeesah R. Leverett

When I first started blogging back in 2017, I was completely unaware of the impact that writing my thoughts would bring to me. Writing blogs has allowed me to let go of situations that I’ve held on to. Some of these situations, I’ve believed to be buried and handled, but after sitting in the therapist chair for the first time, I knew that I was wrong.
See, after years of dealing with depression in silence that night, I decided that enough was enough. I was sick of being angry, hurt, mistreated, and abused. I was going to go home and commit suicide. No more hurting and no more suffering, but God had another plan for me that night.
My best friend called me that night, which was odd, because around this time she usually is doing homework with her son. But on this particular night, she decides she wants to come to see me, and she picked me up from the bus station. I had already texted my mom and told her that this will be the last time she speaks to me, but my best friend had no idea what was going through my head.
On the ride home, we just sat in silence. We didn’t utter a word to one another. And before you know it, I just started crying and screaming. I was releasing all of the things that were once holding on to me.
Before getting to the release in the car, let me give you a brief breakdown of what led to my breaking point.. I just left a physically and mentally abusive relationship.

. The abusive relationship I left, left me with absolutely nothing, to the point where my friends were giving me a hand to hold me down.
. My bank accounts were overdrawn because I was trying to make up for what I’ve lost in the relationship, which led to bills being backed up.
. I let an “ex” friend borrow my car only for them to total it. Now I’m catching public transportation to work and class, putting in even a more significant financial mess.
And I’ve completely lost faith in God even though I was still praying and going to church every Sunday.

I’ve become so immune to the madness around me, that I didn’t even have the strength to ask God for Help anymore.
2 Corinthians 12:9 New International Version (NIV) But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.”
Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. And God knew this. That night he was answering my prayers, even though I thought he wasn’t listening.

2 Kings 20:5 New International Version (NIV)
5 I have heard your prayer and seen your tears; I will heal you.
But see, God was with me the whole time. Even in my depression, but in my darkest moment, he still needed me to learn some lessons.
Now, remember, I’ve told you that I have become immune to all of the chaos that was around me because I didn’t believe I deserved better. Often times we pray and ask God for Help, and when he sends, we completely ignore it. In all of those situations I named previously, God sent me a red flag in every case, but I ignored it because I wanted to do things my way.
So for God to get my attention, he stripped everything away from me. He was still with me in the depression but had first to pluck those weeds that were suffocating my growth. The toxic relationship had to go. The overextending myself for others had to go. Trying to make myself feel complete with material things had to go. Shutting out the world and not asking for help had to go.
It was time for Nafeesah to grow through the depression. See, I believe suicide was the answer to all of my problems because running away from the pain felt easier. It was now time for me to do something that I’ve never done before.
Heal and Grow.
God needed me to grow through this, so I can show someone else that it can be done. See, for many years, I’ve thought less of myself. I will always encourage those around, but I couldn’t put that same energy into myself. It was so much easier to help others instead of dealing with your own issues. However, it was time for me to Grow. God gave me the vision to help other women, but first, I had to help Nafeesah. Depression is common, and many women deal with it.

Here are some tips that helped me grow through my depression, and I pray that something I say can give you the strength to grow no matter where you are in life.
1. To the girl I was then, I forgive you.

Forgiveness is essential in your self-development. Being able to forgive yourself requires compassion, kindness, and understanding. Making peace and moving forward is easier said than done, but you must forgive yourself for things that you didn’t know. One thing is for sure is that you will make mistakes in life. We are all on a life’s journey, and there will be good days and some difficult ones, but you must take each day as a learning experience.
2. Share your Story, and It’s Okay to ask for help.

I know opening up can be a challenge, but by sharing your Story, you will begin the healing process. Sharing your account will be difficult at first, but it will give you the inspiration you need to keep moving forward. Hearing yourself talk about your problems out loud brings life to the situation. Now you know what exactly you need to do to heal.
Going to therapy was one of the hardest things I have ever done. Not only was expressing myself so tricky because I spent years bottling it up, I now had to talk to a complete stranger. However, it was worth it. I was able to express myself openly and freely. My therapist even helped me to identify some triggers and gave me tools to assist through the process. God gives us a testimony so we can show others his faithfulness.
3. Accept who you are.

Remember that you were Formed by God’s Hands, dreamed up in His Heart, and placed in this world for a purpose. While growing through my depression, I prayed to God to take away my big heart. I saw having a big heart as a sign of weakness because so many people took advantage of me, but God gave it to me for a reason. I am caring, compassionate, and yes, I wear my emotions on my sleeve, however, being an inspirational speaker requires complete transparency and vulnerability. God gives us things to assist with our purpose.
4. Stay positive and loving people.

Try not to isolate yourself. This can be tough because when you are depressed, you want to be alone, but laughing, singing, and doing something fun allows you to get out of that negative headspace.

5. Get Creative.

At moments when I am feeling low, I like to pick up my journal and write. Writing has become a release for me. I am to get creative and push myself to try new things. Try something outside of your comfort zone. Swimming, painting, or even an outdoor activity can help. These are just a few things that helped me grow through my depression. I pray that something I said can help you improve on your journey.
Disclaimer
I am not a licensed therapist. If you are suffering from suicidal thoughts, depression, or any other mental situation, please seek the assistance of a professional to get the help you deserve.

 


Nafeesah Leverett is an inspirational speaker, blogger, and CEO/Founder of Build Her Up. Build Her Up is a Christian Platform designed to empower, encourage, and support women while strengthening our relationship with God together. She is currently pursuing her MBA in Marketing and also provides marketing services to small business owners. For more information on Nafeesah and Build Her Up, please visit www.buildherup.org.

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What to Eat to Improve Your Digestion.

There are more than 2 million doctor visits for constipation in the USA each year, and hundreds of millions of dollars are spent on laxatives yearly. Lifestyle choices, medications or medical conditions are known  to be the leading factors. In my opinion, it’s important to know the causing factors because that will push you to change your lifestyle and get a second opinion from a healthcare provider in case of a medical condition.

Constipation from lifestyle factors may include: poor diet which includes too many rich and fatty foods and too little fiber, dehydration, stress, not going  enough or trying to hold stools in.
In addition , it can be a result of certain medications and supplements such as: opioids, anti-inflammatories, anticonvulsant, iron supplements, antacids and much more.
Sometimes, chronic constipation can be related to gastrointestinal and neurological disorders, and these medical conditions include: irritable bowel syndrome or IBS, pregnancy and giving birth, diabetes, intestinal tumors, anxiety, rectal prolapse, stroke, spinal cord injury, dementia, etc…

Now, what can you do? Honestly, I can suggest two things. First, change your lifestyle if you notice anything different and talk to your provide if the cause is a medical condition.
Here’s a list of things you can eat/drink to improve your digestion.
Water
I personally know people that just hate drinking water. Well, HATE might me a strong word but if you’re not drinking, you’re dehydrated, constipated and much more. According to the National Academies of Sciences, Engineering and Medicine, it is recommended for men to drink about 15 cups (3.7L) of water and women 11.5 cups (2.7L). Many people would prefer to drink sodas for their fluid intake but the amount of sugar that can be found in these drinks can definitely lead to other health issues in the future.
Dehydration is a common cause of constipation since the intestines cannot add enough water to the stools. As a result the stools become lumpy, hard and lead to constipation, so make an effort to drink your water.
Prunes
Prunes and prune juice are a time-tested home remedy for constipation in different parts of the world and they work wonderfully. Prunes contain fiber and sorbitol compounds, elements  known to ease and speed up bowel movements, improve stool consistency and provide other gastrointestinal benefits.
Broccoli
As much as I don’t like broccoli, I’ll eat it from time to time because of its health benefits. Broccoli contains sulforaphane which is a substance that may protect the gut and ease digestion; therefore more trip to the bathroom.
Yogurt
Many dairy products, including yogurt and kefir, contain microorganisms known as probiotics. Probiotics are often called “good” bacteria, and they may help to improve gut health and soften stools.
Whole wheat breads, cereals, and pastas
I am personally in love with bread and pastas. I can’t go weeks or days without them. So, I usually choose whole wheat breads that also contain nuts and seeds which pack even more fiber into each serving.
Whole wheat products are an excellent source of insoluble fiber, which adds weight to stools and speeds up the flow of materials through the intestines.
Apples and pears
Apples and pears contain several compounds that improve digestion, including fiber, fructose, high levels of water, which can help to ease digestion and prevent constipation. It is recommended to eat them raw with the skin intact in order to get the most benefits from them.
Kiwi
On average, 100 g of kiwi contains around 2–3 g of fiber, which can add bulk to stools and speed up the intestinal flow.
Takeaway from this post
Remember to not skip meals, avoid processed or fast foods on regular basis, drink at least 8 to 10 cups (2 to 2.5 L) of liquids every day, particularly water. Moreover, call your doctor if you: have not had a bowel movement more than 3 days, if you are bloated or have pain in your stomach, have nausea or throw up or have blood in your stool. Also, talk to your doctor about a personal regiment because everyone has a different dietary needs.

References:Koyle MA, Lorenzo AJ. Management of defecation disorders. In: Wein AJ, Kavoussi LR, Partin AW, Peters CA, eds. Campbell-Walsh Urology. 11th ed. Philadelphia, PA: Elsevier; 2016:chap 144.

Camilleri M. Disorders of gastrointestinal motility. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016:chap 136.

 

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Haitian Legumes? The Best Way to Add Veggies to My Diet

Haitian Legumes (legim) is a delicious stewed mix of vegetables that is well-balanced and rich in flavor. It doesn’t matter if you’re a vegan or meat lover, you will totally enjoy it. No doubt!!!

Legim is by far my favorite Haitian meal, I don’t care if I eat it every day but this is the best way of me eating tons of vegetables at the same time. I love having it with rice and black beans puree as sides.

The process of preparing this flavorful dish ” legim” requires quite a few steps ; therefore I’ll be making another post just for that. For now, I’ll share with you the ingredients to make ” Legim”.

Serves: 4

You’ll need:

  • ½ pound eggplant, peeled and sliced.

  • ½ pound cabbage, green or purple (half of a medium sized cabbage chopped up)

  • Chayote ( peeled and sliced)
  • ½ pound carrots, diced.

  •  1/4 pound string beans, cut in half (if you’d like, I don’t)

  • 5 oz fresh spinach

  • ½ medium yellow bell pepper, chopped

  • 3 garlic cloves ( chopped)

  • 1 medium onion, chopped

  • 4 sprigs of thyme

  • ½ cup chopped parsley

  • 3 tbsp tomato paste

  • 1 scotch bonnet pepper (or habanero)

  • water

  • 1/3 cup “Haitian epis” spices or dry spices. ( Will probably make a post on how to make the spice)

  • 1 tsp salt

  • 1/8 cup of olive oil
  • 2 lbs stew beef if you’re a meat lover

Stay in the loop for the next step by step recipe.

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